What is Basal Metabolic Value? Basal metabolism refers to the amount of calories expended in a resting state**, which reflects a person's metabolism and energy expenditure, and is of great significance for maintaining life activities and good health.
Basal metabolic rate, activity metabolism, and food caloric effects together constitute the total metabolic value of the body, and basal metabolism is affected by a variety of factors, such as age, gender, height, weight, body temperature, heart rate, muscle mass, fat mass, health status and other factors.
To improve your basal metabolic value, you can start from the following aspects:
1.Increase Muscle Mass:Muscle is an energy-consuming tissue that burns more calories than fat at rest, so increasing muscle mass can effectively increase basal metabolic rate.
You can increase muscle mass by doing strength training, such as squats, bench presses, rowing, presses, pull-ups, push-ups and other compound movements to start exercising major muscle groups in the body, and at the same time eat more chicken breast, fish, shrimp, boiled eggs, etc., to ensure protein intake.
2.Control your diet:Diet is one of the important factors that affect basal metabolic rate. We should reasonably control our diet, reduce the intake of high-calorie, high-fat and high-sugar foods, reduce the burden on the body, avoid excess calories, and increase the intake of high-fiber vegetables, fruits and proteins.
3.Maintain an appropriate amount of exercise:Proper exercise can boost metabolism and energy expenditure, increasing basal metabolic rate. It is recommended to avoid sedentary lifestyles, get active and do at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, skipping rope, running, cycling or swimming.
4.Get enough sleep:Lack of sleep will affect the body's metabolism and energy expenditure, the body will age faster, the mental state will be worse during the day, and the basal metabolic rate will be reduced. It is recommended to maintain 7-8 hours of adequate sleep every night, which can help increase metabolism levels and reduce fat accumulation.
In conclusion, improving your basal metabolic rate requires a number of things, including increasing muscle mass, controlling your diet, maintaining proper exercise, and getting enough sleep.